Running is one of the best ways to keep in shape, and one of its biggest perks is that you can do it almost anywhere!
However, we’ve all been there in the past - you make a playlist featuring all your most pumping music, put on your brand new trainers, begin your run on the street and then about five minutes later, you’re a wheezing mess holding yourself up on a lamp-post.
“Happily, running is not all about making everything hurt,” says Gjsportland.com manager. "Whether you’re new to running or are getting back into it after an extended break, below are seven tips that will see you love your hobby, and get you running continuously and confidently."
1. Be Realistic
2. Why Visit The Doctor?
It’s worth visiting the doctor to ensure that you don’t have any underlying health conditions before you start running. By outlining your running plans with your GP, they will be able to give you any recommendations regarding your exercise plan.
3. Be Wise With Your Shoe Choice
There are tonnes of good-looking trainers out there, but good looks doesn’t mean they will be right for your feet. The incorrect (for example, flat soled) shoe can cause some serious damage. Instead of blindly buying online, head to your nearest running shoe store, where they will analyse your gait, and measure your foot because sometimes running shoes need to be bigger than your regular shoe size.
4. Sign up for a Short Race and Keep Motivated
If you’re new to running or just getting back into it, find a beginner-friendly race that will see you stick to your exercise plan and keep you motivated! Fun runs such as The Color Run and other 5Ks are great examples of this.
5. Do not Go Hard and Do not Go Home
Once again, you don’t want to overexert yourself at the start and we recommend the three C’s of easy running: comfortable, controlled, and conversational.
This keeps your discomfort low while running, and hey, why not take a friend? Your pace should allow you to hold a conversation with a running partner. If you’re running so hard that you can only manage a word or two, slow down.
6. Stick to a Schedule But Take a Rest
Like any hobby, practice makes perfect and running is no different. Running experts suggest that new runners start with two-to-three days of running each week. Once you’ve been at it for four-to-six weeks, then add one short, easier run to your weekly plan.
Just remember to take a rest-day between running days - you need some time to rest and recover from your last run!
7. Warm Up Before Each Run
While static stretching (holding a muscle in a stretched, fixed position) is a no-go as it can increase injury, three minutes of warm-up exercises should be done to prepare the body for the run. The warm-ups can be done anywhere, and can be watched here.